Leena Watts
Teriyaki chicken is typically made with a sauce that contains sugar, soy, wheat, and starch, which are not keto-friendly ingredients. However, it is possible to make a keto-friendly version of teriyaki chicken by using a sugar-free, low-carb sauce and choosing a suitable cut of chicken. This dish can be stir-fried or baked and is often served with vegetables and rice, making it a tasty and convenient option for those following a ketogenic diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Ingredients | Chicken, avocado oil, green beans, chicken broth, cayenne pepper, teriyaki sauce, vegetables, rice, sesame seeds, green onions |
| Time | Under 30 minutes |
| Nutritional Information | 3g net carbs |
| Type of Keto | Dirty Keto |
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What You'll Learn
Teriyaki chicken is considered 'Dirty Keto'
Teriyaki chicken is considered "Dirty Keto" because it is a low-carb food that contains unhealthy ingredients. Traditional teriyaki sauce contains soy, wheat, sugar, and sometimes molasses. Store-bought sauces are also loaded with sugar and thickeners like corn starch. This means that the sauce is not keto-friendly, and therefore, teriyaki chicken is considered dirty keto.
Dirty keto refers to a low-carb diet that includes unhealthy, highly processed foods. While the ketogenic diet is typically associated with weight loss and improved health, the dirty keto version may not provide the same benefits. This is because the diet allows for processed meats, fast food, and other unhealthy choices, as long as they are low in carbohydrates.
Teriyaki chicken is typically made with chicken thighs or breast, and a teriyaki sauce that is either store-bought or homemade. To make it keto-friendly, a sugar substitute such as brown sugar substitute, or a sugar-free sauce can be used. Some recipes also include vegetables such as green beans, asparagus, broccolini, or baby corn.
To make teriyaki chicken at home, you can start by whisking together teriyaki sauce and avocado oil. Add the chicken and let it sit for 30 minutes or refrigerate overnight. Blanch the green beans in salted water, then drain and plunge them into ice water. Combine the remaining sauce with chicken broth and cayenne pepper. Heat oil in a skillet and cook the chicken until browned, then add the green beans and cook for another minute. Toss with the sauce and serve warm.
While it is possible to make teriyaki chicken keto-friendly by using a sugar substitute or a sugar-free sauce, it is important to note that the overall nutritional value of the dish may still be considered unhealthy due to the presence of other ingredients such as soy and wheat. Therefore, teriyaki chicken is considered dirty keto.
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Traditional teriyaki sauce is not keto-friendly
Teriyaki chicken can be made keto-friendly, but traditional teriyaki sauce is not keto-friendly. This is because it contains soy, wheat, and sugar, with some brands also including molasses. As a result, teriyaki chicken is considered ''Dirty Keto',' as it is a low-carb food that contains unhealthy ingredients.
However, it is possible to make keto-friendly teriyaki chicken by making a keto-friendly teriyaki sauce. This can be done by substituting the sugar in the sauce with a brown sugar substitute, or by making the sauce from scratch using ingredients like soy sauce, a brown sugar substitute, garlic, ginger, water, and xanthan gum.
There are several recipes for keto-friendly teriyaki chicken available online, and some of them take less than 30 minutes to make. One recipe suggests stir-frying chicken in avocado oil, then adding vegetables and a keto-friendly teriyaki sauce. The sauce can be made by placing all the ingredients into a saucepan and simmering until the sauce has reduced by half. Another recipe suggests marinating chicken wings in a keto-friendly teriyaki sauce and using the sauce as a glaze while cooking.
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Making keto-friendly teriyaki sauce at home
Teriyaki chicken is considered a 'dirty keto' food due to the presence of unhealthy ingredients in the sauce, such as sugar, wheat, and soy. However, you can easily make a keto-friendly version of teriyaki sauce at home by substituting these ingredients with healthier alternatives. Here's a detailed guide on how to make keto-friendly teriyaki sauce in the comfort of your own kitchen:
Ingredients:
- Soy Sauce: Opt for gluten-free and low-sodium varieties, such as coconut aminos, which offer a similar salty flavour without the gluten or excess sodium.
- Sweetener: Choose a brown sugar substitute or a sugar-free sweetener like xylitol or erythritol. These alternatives provide sweetness without the carbs and calories of regular sugar.
- Aromatics: Fresh garlic and ginger are commonly used to add a pungent kick to the sauce. You can use either minced garlic or garlic powder, and fresh ginger or ginger paste, depending on your preference.
- Oil: Sesame oil or avocado oil will add a savoury note to the sauce and help carry the flavours of the other ingredients.
- Thickener: Xanthan gum is a common ingredient used to thicken the sauce. It helps give the sauce a desirable consistency without adding carbs.
Instructions:
- Place all the ingredients, except the xanthan gum, in a saucepan over medium heat. If you're using a brown sugar substitute, you can add it at this stage.
- Whisk the ingredients together to combine them evenly.
- Bring the mixture to a boil and then reduce the heat. Keep a close eye on the sauce, as it can easily boil over.
- Sprinkle the xanthan gum over the sauce and whisk it in. The gum will help thicken the sauce and give it a desirable consistency.
- Continue to cook the sauce until it reaches your desired thickness. You may need to adjust the heat to prevent burning.
- Once the sauce has thickened, remove it from the heat. You can add a garnish of sesame seeds at this stage for extra flavour and texture.
- Allow the sauce to cool. The sauce will continue to thicken as it cools, thanks to the xanthan gum.
- Store the keto-friendly teriyaki sauce in an airtight container or a mason jar in the refrigerator. It will typically last for about 3-4 months if stored properly.
Now you have a delicious, keto-friendly teriyaki sauce to use in your favourite recipes! Enjoy experimenting with this versatile sauce, and feel free to adjust the ingredients to suit your taste preferences.
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Chicken wings are a low-carb food
Chicken wings can be made keto-friendly by using a low-carb sauce or dry rub. For instance, a keto teriyaki sauce can be made using soy sauce, a brown sugar substitute, garlic, ginger, water, and xanthan gum. This sauce can be used to coat chicken wings, creating a keto-friendly version of a usually non-keto food.
Chicken wings are a popular food choice for those following a ketogenic diet, as they are low in carbohydrates and can be made in a variety of keto-friendly ways. When making keto teriyaki chicken, it is important to pay attention to the ingredients used in the sauce, as some store-bought sauces may contain sugar and thickeners like corn starch.
Keto teriyaki chicken can be made at home in under 30 minutes, using a combination of chicken, avocado oil, and a keto-friendly teriyaki sauce. The chicken is cooked in a skillet until browned, and the sauce is then added and allowed to thicken and coat the chicken. This dish can be served with cauliflower fried rice or steamed cauliflower rice for a quick and easy keto-friendly meal.
Chicken wings can also be made keto-friendly by using a dry rub, such as Cajun seasoning, or a classic Buffalo sauce. These options provide flavour without adding carbohydrates, making them a good choice for those following a ketogenic diet.
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Keto teriyaki chicken recipes
Teriyaki chicken is a low-carb food that can be made keto-friendly with a few simple substitutions. Here are some delicious and easy keto teriyaki chicken recipes to try:
Keto Teriyaki Chicken Stir Fry
For this recipe, you will need chicken, vegetables of your choice, and a keto-friendly teriyaki sauce. You can use any cut of chicken you prefer, such as thigh fillets or boneless chicken breast. For vegetables, options include asparagus, broccolini, baby corn, or onion.
To make the sauce, combine soy sauce, a brown sugar substitute, garlic, ginger, water, and xanthan gum in a bowl. Whisk until well combined. You can adjust the amount of sweetener used to suit your taste preferences.
Heat avocado oil in a wok or large skillet over medium-high heat. Add the chicken and cook until browned. You can also add onion to the wok and stir-fry it with the chicken. Once the chicken is cooked, add your chosen vegetables and half of the teriyaki sauce. Stir-fry until the sauce thickens and coats the chicken and vegetables. Serve with cauliflower fried rice or steamed rice.
Keto Teriyaki Chicken with Green Beans
This recipe includes green beans and chicken broth for added flavour and nutrition. Start by whisking together teriyaki sauce and avocado oil in a bowl. Add the chicken and let it marinate for 30 minutes or refrigerate overnight. Blanch the green beans in salted water, then drain and plunge them into ice water. Drain and pat them dry.
Combine the remaining teriyaki sauce with chicken broth and cayenne pepper (optional). Heat oil in a large skillet over medium-high heat and cook the chicken until browned. Add the green beans and cook for another minute or two. Finally, add the sauce and toss to combine. Serve warm with roasted green beans and Parmesan as a side dish.
Keto Teriyaki Chicken Variations
You can also get creative and make variations of keto teriyaki chicken. For example, you can use salmon fillets instead of chicken for a tasty keto teriyaki salmon dish. Coat the salmon with the teriyaki sauce and bake or fry it to your desired level of doneness.
Additionally, you can experiment with different vegetables or sides. Some options include asparagus, broccolini, baby corn, or cauliflower fried rice. Remember to choose keto-friendly ingredients and adjust the cooking methods as needed to suit your preferences.
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Frequently asked questions
Teriyaki chicken is considered 'Dirty Keto' as it is a low-carb food that contains unhealthy ingredients. While traditional teriyaki sauce contains soy, wheat, and sugar, you can make your own keto-friendly version by substituting sugar with a brown sugar substitute, and using gluten-free tamari or coconut aminos instead of soy sauce.
To make keto teriyaki chicken, start by whisking together 3 tablespoons of avocado oil with your keto teriyaki sauce. Add the chicken and let it sit for 30 minutes or refrigerate overnight. Blanch the green beans in salted water, drain, and plunge into ice water. Combine the remaining sauce with chicken broth and cayenne pepper. Heat oil in a skillet, cook the chicken until browned, then add the green beans and sauce.
You can make your own keto-friendly teriyaki sauce by using a brown sugar substitute, garlic, ginger, water, and xanthan gum. You can also use gluten-free tamari or coconut aminos instead of soy sauce.
Some low-carb side dishes that go well with keto teriyaki chicken include cauliflower fried rice, roasted green beans with Parmesan, and stir-fried vegetables.
Making keto teriyaki chicken typically takes less than 30 minutes of hands-on time.
